A recent study found that 7 out of 10 US children are deficient in vitamin D. Vitamin D deficiency is not just related to bones but can increase risk for heart disease by increasing blood pressure and lowering levels of the heart healthy HDL cholesterol. Just last October, the American Academy of Pediatrics (AAP) doubled the daily requirement of vitamin D to 400 IU for all kids; from infants to teenagers.
The AAP also went on to say that supplementation of vitamin D may be needed to meet the required amount particularly for exclusively and partially breastfed babies, formula fed babies, all kids who get less than 8 ounces of vitamin fortified milk daily; as well as teens who do not consume enough dietary sources of vitamin D.
Supplements are often a taboo subject amongst health care providers because of an often lack of scientific evidence; but this is not the case with vitamin D. For many, vitamin D can be difficult to get from the diet especially for those who do not consume animal products such as vegans, vegetarians, those will food allergies including lactose intolerance. We can produce vitamin D in the skin with the help of sunlight exposure, but the strength of the sun varies greatly by geographic location and persons with darker skin are less efficient at this process due to differences in skin pigmentation.
For those who are still confused, here are five ways to boost kid’s vitamin D levels:
1. Sunshine: vitamin D is also called the sunshine vitamin, and it takes about 10-15 minutes of direct midday sun exposure on arms or legs. Unless your child is extremely sensitive to sun, allow them about 10-15 minutes outside before applying sun block, then be sure to apply to protect skin.
2. Supplements: See the Best Vitamin D Supplements for Kids post for more information on choosing a vitamin D supplement.
3. Fortified Beverages: It is not just milk that is fortified; you can now get orange juice fortified with vitamin D as well as milk alternatives such as soy, rice, or almond milk.
4. Fish: adding a serving of salmon, tuna, or sardines a few times a week can help as these fish are highest in vitamin D.
5. Cod liver oil: You might have heard your parents or grandparents reminisce about having to take cod liver oil but just a teaspoon provides the 400 IU needed for young children daily. Now several flavored brands are available which can be easily snuck into a smoothie or mixed in with some rice cereal.
Your child’s vitamin status is something that should be discussed with your pediatrician or family physician. Do not take any supplements without consulting your physician first.
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